Candito 6 Week Strength ProgramOptionsWeightUpper Back #1 (Horizontal pull)ShouldersUpper Back #2 (vertical pull)Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable.kgDumbbell RowSeated Dumbbell OHPWeighted Pull-uplbBarbell RowStanding Dumbbell OHPWeighted Chin-upWhat date do you want to start the Program?Machine RowMilitary PressLat PulldownDatelunes, noviembre 18, yLateral Dumbell RaiseDo you track your weights in kilograms or pounds?Weights inkgWhat are your 1RM's for the following lifts?Bench Press90kgSquat110kgDeadlift130kgChoose Your Preferred Accessory ExercisesUpper Back Exercise #1 (horizontal pull)Dumbbell RowShoulder ExerciseStanding Dumbbell OHPUpper Back Exercise #2 (vertical pull)Weighted Pull-upAdditional InformationMR = Max RepsMR10 = Max Reps but no more than 10.Deadlift Variation = Stiff Legged DL, Snatch Grip DL, Deficit DL, or Pause DL.If you ever fail a required rep, reduce your max by 2.5%.

Week 1 - Muscular Conditioning (W/ Moderate Difficulty)lunes, noviembre 18, ySet 1Set 2Set 3Set 4SquatWarm Up87,5x687,5x687,5x687,5x6DeadliftWarm Up105x6105x6Optional Exercise 1Warm UpOptional Exercise 2Warm Upmartes, noviembre 19, ySet 1Set 2Set 3Set 4Bench PressWarm Up45x1060x1067,5x870x6Dumbbell RowWarm Upx10x10x8x6Standing Dumbbell OHPWarm Upx12x12x10x8Weighted Pull-upWarm Upx12x12x10x8Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12jueves, noviembre 21, ySet 1Set 2Set 3Set 4Bench PressWarm Up45x1060x1067,5x870x6Dumbbell RowWarm Upx10x10x8x6Standing Dumbbell OHPWarm Upx12x12x10x8Weighted Pull-upWarm Upx12x12x10x8Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12viernes, noviembre 22, ySet 1Set 2Set 3Set 4SquatWarm Up75x875x875x875x8DeadliftWarm Up90x890x8Optional Exercise 1Warm UpOptional Exercise 2Warm Upsbado, noviembre 23, ySet 1Set 2Set 3Set 4Bench PressWarm Up72,5xMRDumbbell RowWarm Upx10x10x8x6Standing Dumbbell OHPWarm Upx12x12x10x8Weighted Pull-upWarm Upx12x12x10x8Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12

Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)lunes, noviembre 25, ySet 1Set 2Set 3Set 4SquatWarm Up87,5xMR10Extra Volume Squats - Add 5 lbs or 2.5 kg if using kg plates, then perform 5 sets x 3 reps each set with 60 seconds rest between sets.Note - If you were not able to complete a minimum of 8 reps on the MR10 set, reduce max entered by 2.5% moving forward.Still complete the 5 sets of 3 reps regardless even if you do perform less than 8 reps on the MR10 set.Deadlift VariationWarm Upx8x8x8Optional Exercise 1Warm UpOptional Exercise 2Warm Upmartes, noviembre 26, ySet 1Set 2Set 3Set 4Bench PressWarm Up65x1070x875x6-8Dumbbell RowWarm Upx10x8x8Standing Dumbbell OHPWarm Upx10x8x6Weighted Pull-upWarm Upx10x8x6Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12jueves, noviembre 28, ySet 1Set 2Set 3Set 4SquatWarm Up90xMR10Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the following:If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 seconds rest between sets.If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest between sets.If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest between sets.If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by at least 2.5% for following weeks.Deadlift VariationWarm Upx8x8x8Optional Exercise 1Warm UpOptional Exercise 2Warm Upviernes, noviembre 29, ySet 1Set 2Set 3Set 4Bench PressWarm Up65x1070x875x6-8Dumbbell RowWarm Upx10x8x8Standing Dumbbell OHPWarm Upx10x8x6Weighted Pull-upWarm Upx10x8x6Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12domingo, diciembre 1, ySet 1Set 2Set 3Set 4Bench PressWarm Up70xMRDumbbell RowWarm Upx10x8x8Standing Dumbbell OHPWarm Upx10x8x6Weighted Pull-upWarm Upx10x8x6Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12

Week 3 - Linear Max OT Phaselunes, diciembre 2, ySet 1Set 2Set 3Set 4SquatWarm Up95x4-695x4-695x4-6DeadliftWarm Up115x3-6115x3-6No Accessory Liftsmircoles, diciembre 4, ySet 1Set 2Set 3Set 4Bench PressWarm Up77,5x4-677,5x4-677,5x4-6Dumbbell RowWarm Upx6x6x6Standing Dumbbell OHPWarm Upx6x6x6Weighted Pull-upWarm Upx6x6x6No Optional Exercisesviernes, diciembre 6, ySet 1Set 2Set 3Set 4SquatWarm Up97,5x4-6Deadlift VariationWarm Upx8No Accessory Liftssbado, diciembre 7, ySet 1Set 2Set 3Set 4Bench PressWarm Up80x4-680x4-680x4-6Dumbbell RowWarm Upx6x6x6Standing Dumbbell OHPWarm Upx6x6x6Weighted Pull-upWarm Upx6x6x6No Optional Exercises

Week 4 - Heavy Weight Acclimationlunes, diciembre 9, ySet 1Set 2Set 3Set 4SquatWarm Up97,5x3100x3102,5x3Deadlift VariationWarm Upx6x6Optional Exercise 1Warm UpOptional Exercise 2Warm Upmartes, diciembre 10, ySet 1Set 2Set 3Set 4Bench PressWarm Up75x375x380x3Dumbbell RowWarm Upx10x10x8x6Standing Dumbbell OHPWarm Upx12x12x10x8Weighted Pull-upWarm Upx12x12x10x8Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12jueves, diciembre 12, ySet 1Set 2Set 3Set 4SquatWarm Up102,5x3105x1-2DeadliftWarm Up120x3122,5x1-2Optional Exercise 1Warm UpOptional Exercise 2Warm Upviernes, diciembre 13, ySet 1Set 2Set 3Set 4Bench PressWarm Up80x380x2-485x1-2Dumbbell RowWarm Upx10x10x8x6Standing Dumbbell OHPWarm Upx12x12x10x8Weighted Pull-upWarm Upx12x12x10x8Optional Exercise 1Warm Upx8-12x8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12x8-12

Week 5 - High Intensity Strengthlunes, diciembre 16, ySet 1Set 2Set 3Set 4SquatWarm Up107,5x1-4DeadliftWarm Up87,5x490x495x2Optional Lower BodyWarm UpOptional Lower BodyWarm Upmircoles, diciembre 18, ySet 1Set 2Set 3Set 4Bench PressWarm Up87,5x1-4Dumbbell RowWarm Upx8x6x6Standing Dumbbell OHPWarm Upx8x6x6Weighted Pull-upWarm Upx8x6x6Optional Exercise 1Warm Upx8-12x8-12x8-12Optional Exercise 2Warm Upx8-12x8-12x8-12viernes, diciembre 20, ySet 1Set 2Set 3Set 4DeadliftWarm Up127,5x1-4Optional Lower BodyWarm UpOptional Lower BodyWarm Up

For Week 6 You Have 3 Options1. Skip Week 6. Just use projected one rep max from last week's 1-4 rep set. Start next cycle.2. Use projected max for next cycle, but take a deload week (repeat week 1 but skip last upper workout).3. Take this 6th week to actually find your 1 rep max. Then either deload or start new cycle.Determining Projected MaxTake what you lifted in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if 3 reps, and 1.09 if 4 reps.Enter your new 1RM's below to see your progress!Old 1RMNew 1RMIncreaseBench Press90350260Squat110550440Deadlift130620490

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